Archives for March 2016

Makeup What You Missed…

Jump and Pull

4 Leaf Clover

1RM Overhead Squat

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1RM Overhead Squat

CrossFit WOD – IMG_7283 IMG_7279
Overhead squat 1-1-1-1-1-1-1 reps

Strength WOD –

Clean and jerk complex
5 rounds – Every 3 minutes, complete:
1 x full squat clean + 1 x hang squat clean + 1 x split jerk.
Start the working sets around 60% and work up to a max to for the day

A Day Full of Overhead Squat PR’s!!!

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4 Leaf Clover

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4 rounds for time
4 deadlift – 315/225
4 box jump 36/30
4 muscle-ups

Compare to March 2012




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Congrats to Miguel for not only getting his FIRST Muscle Up today. But he got 4 more during the WOD!


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Jump and Pull

CrossFit WOD –IMG_7043
In front of a clock set for 12 minutes:
1 minute of 30-inch/24-inch* box jumps
1 minute of 115-lb./75-lb.* sumo deadlift high pulls
2 minutes of 30-inch/24-inch* box jumps
2 minutes of 115-lb./75-lb.* sumo deadlift high pulls
3 minutes of 30-inch/24-inch* box jumps
3 minutes of 115-lb./75-lb.* sumo deadlift high pullsIMG_7040

Strength WOD –

Bench Press
5-5-5-5-5 across
In between each set do 5 strict pull ups. weight vest if possible.

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Press, Squat, and Row….

AMRAP in 15 Minutes

10 Push Press

15 Squats

200m Row

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Sunday Fun Day


12 Tips for a New CrossFitter
By BoxLife Team


1. Scale Know your limits. Let’s take the benchmark workout Diane. Diane consists of 21, 15 and 9 reps of deadlifts and handstand push-ups. The Rx, or prescribed, weight starts at 225lbs for men and 155lbs for women. It’s rare that a newbie could or should do this workout as prescribed. As Greg Glassman wrote, “If we substitute light dumbbell shoulder press for the handstand push-ups and use a broomstick for the deadlifts we could take that workout to the senior center.” You don’t need to get in shape to start CrossFit. Scale and start at the level that’s right for you.

When to scale: Whether or not you can deadlift 225lbs, the question becomes whether you can maintain a high level of intensity and proper form throughout the workout. When people associate CrossFit with injury, it is often times a result of not scaling properly. Know your limits and scale accordingly.

2. Take time to recover What you do outside the box is just as important as what you do inside it. Sleep, nutrition, rest, mobility—the list goes on. Take care of your body. It’s easy to overdo it in the beginning. Don’t underestimate the importance of rest days. Going too hard too fast can lead to injury and/or poor performance.

3. Get comfortable with discomfort It’s hard to break plateaus by living in your comfort zone – that goes for almost any goal, but especially when it comes to CrossFit. Yes, it’s tough! When you’re 50 wall balls through Karen (150 wall balls for time) and you feel like quitting, that’s when it’s time to get comfortable with discomfort. The more you give in to the pain or fear, the stronger a habit that will become. Fortunately, the more you fight through the pain, the stronger that habit will become as well.

4. Find the right box There are over 7,500 CrossFit affiliates. Different from a franchise where you can expect the same experience everywhere, boxes are each unique in their daily workouts, the makeup of their members, their goals, etc. Find a box that will keep you coming back and best help you reach your goals. Looking to make it to Regionals or the Games? Find a box with athletes and coaches who focus is competition and/or programming specifically tailored for this.

5. Always warm up! A proper warm up can enhance performance and reduce the chance of injury while mentally preparing you for a workout. A good warm up involves the whole body, functional movements and is specific to the impending workout.

6. Eat right Eat depending on your goals. The nutritional needs of an athlete preparing for competition are much different than the needs of someone looking to simply start making healthier food choices or lose a few pounds. In either case, a post workout protein shake can help decrease muscle loss while increasing fat loss.

7. Just CrossFit Constantly varied, high intensity, functional movements…that’s CrossFit. As a beginner it’s easy to get sucked into the routine of focusing on just one or two aspects of CrossFit: Olympic weightlifting or gymnastics, for example. Until you have a basic understanding of all the CrossFit movements, stick to the group class where you’ll get to practice to a new skill daily.

8. Embrace technique over the time on the clock Poor technique leads to two things: injury and faster fatiguing muscle. Proper form and movement efficiency should be the focus of any new (and experienced) CrossFit athlete. Of course, this doesn’t mean you shouldn’t look at the clock. You should! Compete against yourself. Push it, but be safe!

9. Listen to your coach (not everyone else) You’ll learn quickly that everyone has some advice to share. That’s what we do, we help each other out. To be safe, at the beginning, focus strictly on what your coach has to say. If you’re confused about a movement or workout ask the coach, that’s what they’re there for. Too much information from too many sources can overload any beginner.

10. Some days are PR days, other days you may lift much less That’s just the way it is. As a new CrossFitter, chances are you’ll set new PRs and learn new skills on a consistent basis. Eventually, these PRs may plateau. The gains you saw your first three months at the box will probably take a year if not more to match. Some days, you’ll actually lift less than usual—a lot less. Chances are you’re not doing anything wrong. Some days you’re just not going to ‘have it’. Do the best you can on that given day and look forward to the next.

11. Keep a training log What gets measured gets managed. A good training log can help you assess your progress and set realistic goals. It’s always inspiring to see how much your Fran time has improved in the last six months. If you’re not keeping a training log, it’s hard to set goals and really enjoy the improvements your making.

12. Have fun Sometimes the best advice comes in the simplest form: Just have fun! It’s hard to be consistent at something when you’re not having any fun. You might be able to force yourself to work out for a few days, maybe even a few weeks, but forcing yourself to do something is not a long term solution. Enjoy your time at the box. Be part of the community, attend special events at the box, and most importantly don’t be too hard on yourself if you’re not progressing as fast as you’d like. You’ll get there. We all do.

Pictured above: Carl Paoli NFSports Elite Coach Photographer: Nik Martinez

Strong(hu)Man Saturday

Yoke Drag Race Relays (in teams of 3, as soon as A is done with Yoke, B starts, etc.)IMG_6915
A – 50’ Yoke carry, then 10 HSPU
B – 50’ Yoke carry, then 20 Burpees
C – 50’ Yoke carry, then 50 Double-unders
Time stops when all team members are done with all reps.
(Rest as needed, then repeat, but each team member must do a different exercise)
Two teams start at a time.



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Closing the Open with 16.5 and a Party!

The CrossFit Games OPEN 2016 closed out the 5th workout with a repeat – the 2014 14.5!  Time to test your fitness and see if you have improved across broad time and modal domains!

IMG_6872CrossFit Workout – Open 16.5

21-18-15-12-9-6-3 reps for time of:

Rx’d and Teens 16-17
Men use 95 lb.
Women use 65 lb.

IMG_6871Scaled and Masters 55+ – 65 lb/45 lb

Strength Focus
5 rounds:
3 mod. weight Box Squats followed immediately by 3 high Box Jumps

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Something magical happens during the Open. Fear and doubt go out the window and countless people find themselves transitioning over the rings or bar for their first muscle up or finally whipping a jump rope fast enough for their first double under.
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Athletes all over the world achieve feats of strength and athleticism that once seemed impossible. Watching a friend conquer something that he or she has struggling with since that first nervous day at the box is incredibly rewarding.
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Many beginners get stuck in a cycle of always choosing to fall short of what they’re truly capable of doing. But because Open workouts are judged, you’re forced to maintain movement standards and try things you think are out of your reach. Henry Ford said it best: “If you think you can, or you think you can’t – you’re right.”
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The silver lining is that the Open will expose your weaknesses and provide a training roadmap for the next year. You might be surprised at how motivated you feel to train harder after failing in an Open workout. Once competition is over, there are 47 weeks until the next Open. That’s a lot of time to improve strength and skills.
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Judging will make you a better athlete because watching people move is a great way to develop an eye for quality movement. You’ll begin to notice common mistakes that run rampant in CrossFit boxes and you may start to wonder if you’re guilty of the same mistakes. “I hope I don’t look like that when I work out.”

5 reasons you joined the Open, threw your hat in the ring, and competed….and will hopefully feel inspired and excited to do it again next year!  Super proud of all those who did it this year!  Your fight and accomplishments were SO inspiring and exciting!

Reason #1: Believe It Or Not, You ARE Good Enough!

One of the reasons I have frequently heard from many as to why they didn’t want to do the Open is that they simply didn’t think they’d be able to complete the workouts.  Admittedly, at the Rx weights, they are definitely be challenging, but that shouldn’t stop anyone from participating.

The idea of the Open, at least for the majority of CrossFitters, isn’t to qualify for Regionals or Games as much as it is to simply test ourselves.  The Open WOD’s push you as much as anything you’ve done, but we’re willing to bet you’ll look back on them and smile knowing you just pushed yourself more than you thought possible.  Don’t you agree, now being able to look back?

Reason #2: You Got to Participate With the ENTIRE CrossFit Community

As much as we’re enjoying building our CrossFit family here in Flagstaff, CrossFit is really a global community and this is your opportunity to join in the fun.

When you register for the Open your name and scores are on the CrossFit website along with everyone else.  You’re able to compare your results to others from across the globe and see where you stack up.  You are part of something greater than us and than your own workout here in Flagstaff.

Reason #3:  You Got To Gauge Your Progress And Set Goals for Next Year

No matter your reason for participating in CrossFit, we hope one of your goals is to get better each time you come in. Whether improvement for you means increasing your strength, reducing your times on WODs, losing unwanted pounds, or simply improving your ability to participate in life, CrossFit is all about getting better.

What the Open provides is the opportunity to see where you’re at in a very clear manner. Throughout the Open you’ve been able to challenge yourself with a variety workouts that have tested you at every level and now that you’re finished, you have a clear picture of the areas where you can improve the rest of the year.

Reason #4:  You Didn’t Have To Travel To Compete

This really is one of the biggest benefits of the CrossFit Open. Competitions are one of the most exciting aspects of CrossFit because it tends to bring out the best in everyone.  Unfortunately, to compete in a CrossFit competition you usually have to travel somewhere which involves lots of time and money.

However, with the Open you’ve been able to compete right from the friendly confines of your home CrossFit box.  That means you didn’t need to take time away from your family, shell out for the cost of travel AND you still got all the excitement that comes from competition!

Reason #5:  You Were Going to Do The Workouts Anyway!

Yep, whether you wanted to or not you were going to be doing the workouts from this year’s CrossFit Open regardless of signing up as a competitor.  Since we program them in as part of our WOD’s during the weeks of the Open, you may as well make things official!

-adapted from CF Wylie

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GREAT to have Adam, Matt, and Julia join us from CO!!!

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Audrey’s face spoke for all of us about our opinion on this workout!  However, it’s hard to beat all the amazing PR’s from those who did this workout in 2014!

Now – it’s time to PARTY!

IMG_6849 IMG_6856IMG_6851Kelly and David EARNED this recovery food tonight!

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Sound off with your accomplishments from these past 5 weeks!  What were your break throughs  How did the Open help you??


Make Up Thursday


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CrossFit Rowing Seminar – April 30th!

Hello! I’m Jonathan Burns, CrossFit Rowing Instructor.
I’m excited to be in your area April 30, at CrossFit Flagstaff!
Designed for coaches, owners, and athletes, the CrossFit Rowing specialty course is a great opportunity to expand your knowledge and skills with the Concept 2 rower- one of the most critical elements to a successful CrossFit box.
Common to the gym, and commonly misused and underused, the rower should play a major role in the daily program of all CrossFit gyms. Learn how to quickly teach proper technique to large groups, see and correct mistakes, great group warm-ups, programming and scaling ideas, and how the rower can benefit all your athletes- from beginners to Games-level athletes.
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Additionally, seminar attendees will learn critical maintenance issues, and we’ll answer all your questions about using the monitor, ideal drag factor, and more! The rower is an expensive piece of equipment, and this seminar will maximize your investment in this great machine! Last, as an added bonus, attendees will be eligible for special discounts on C2 products- so if you are looking to expand your fleet of rowers and SkiErgs, this is a great opportunity. Sign up here- space is limited!
I hope to see you there- if you have any questions, please reply back!
Jonathan Burns, CCFT
CrossFit Rowing Instructor
co-owner | head coach

CrossFit Coeur d’Alene :

301 N. 4th Street